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Romano cheese vs. Coriander — In-Depth Nutrition Comparison

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Summary of differences between romano cheese and coriander

  • Romano cheese has more phosphorus, calcium, vitamin B12, and selenium; however, coriander is higher in vitamin K, vitamin A, and vitamin C.
  • Coriander covers your daily need for vitamin K, 256% more than romano cheese.
  • Coriander has less cholesterol.

These are the specific foods used in this comparison Cheese, romano and Coriander (cilantro) leaves, raw.

Infographic

Romano cheese vs Coriander infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +1488.1%
Contains more ZincZinc +416%
Contains more PhosphorusPhosphorus +1483.3%
Contains more SeleniumSelenium +1511.1%
Contains more PotassiumPotassium +505.8%
Contains more IronIron +129.9%
Contains more CopperCopper +650%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +2030%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +128.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +251%
Contains more Vitamin EVitamin E +987%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B3Vitamin B3 +1346.8%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more Vitamin B6Vitamin B6 +75.3%
Contains more Vitamin KVitamin K +13990.9%
Contains more FolateFolate +785.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +1393%
Contains more FatsFats +5080.8%
Contains more OtherOther +357.1%
Contains more WaterWater +198.3%
~equal in Carbs ~3.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +2750.2%
Contains more Poly. FatPolyunsaturated fat +1382.5%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Coriander
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Coriander DV% diff.
Vitamin K 2.2µg 310µg 257%
Phosphorus 760mg 48mg 102%
Calcium 1064mg 67mg 100%
Saturated fat 17.115g 0.014g 78%
Sodium 1433mg 46mg 60%
Protein 31.8g 2.13g 59%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.52g 41%
Cholesterol 104mg 0mg 35%
Vitamin C 0mg 27mg 30%
Vitamin A 96µg 337µg 27%
Selenium 14.5µg 0.9µg 25%
Copper 0.03mg 0.225mg 22%
Monounsaturated fat 7.838g 0.275g 19%
Zinc 2.58mg 0.5mg 19%
Manganese 0.02mg 0.426mg 18%
Calories 387kcal 23kcal 18%
Vitamin B2 0.37mg 0.162mg 16%
Vitamin E 0.23mg 2.5mg 15%
Folate 7µg 62µg 14%
Potassium 86mg 521mg 13%
Iron 0.77mg 1.77mg 13%
Fiber 0g 2.8g 11%
Vitamin B3 0.077mg 1.114mg 6%
Vitamin B6 0.085mg 0.149mg 5%
Magnesium 41mg 26mg 4%
Polyunsaturated fat 0.593g 0.04g 4%
Vitamin B1 0.037mg 0.067mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.424mg 0.57mg 3%
Vitamin D 20IU 0IU 3%
Net carbs 3.63g 0.87g N/A
Carbs 3.63g 3.67g 0%
Sugar 0.73g 0.87g N/A
Choline 15.4mg 12.8mg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Romano cheese
94%
Coriander
Minerals Daily Need Coverage Score
106%
Romano cheese
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.14g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Coriander
Coriander is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Coriander
Coriander contains less Sodium (difference - 1387mg)
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 17.101g)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $2.6)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.